We all want to wake up feeling fresh and energized. Therefore, waking up in the best mode means getting adequate sleep. You have probably read over and over about how drinking caffeine hours before bed can interfere with your sleep routine. The question is, what do you replace caffeine with?
Did you know that some teas contain minerals and tryptophan (an essential amino acid that secretes hormones necessary to help you sleep)? Whether you are battling insomnia or looking to sleep better, we got you. Here are the five best caffeine-free tea for insomniacs, all backed up by research.
Valerian Root tea
Its origins are centered in Asia and Europe, where Valerian root was used to treat anxiety, depression, and insomnia. Thus, it takes the first position in our list as the best tea for insomniacs.
The main advantages of drinking valerian root extract are alleviating insomnia and better sleep quality, especially for menopausal women. A study revealed that almost a third of women going through menopause who take a valerian capsule at least twice a day for a month experience better sleep quality.
Traditionally used in several parts of Iran, chamomile is a reliable sedative and sleep aid. This caffeine-free tea is full of antioxidants such as apigenin that reduce anxiety and promote calmness.
According to a study done in 2017, chamomile extract was found to improve sleep quality in adults. The adults who used chamomile tea also recorded an increase in their daily productivity compared to those who took the dummy.
If you like taking sweet drinks, you can also add organic honey to your chamomile drink. Not only will you sleep better, but you will be soothing your throat and tummy as well.
Lemon Balm tea
Coming from the mint family, Lemon Balm is a lemon-scented caffeine-free tea that is commonly used in aromatherapy. It has been used for ages to improve the mood by being added to seafood, baked goods, and flavor meat.
However, it also acts as a sedative. A study done in 2011 on mice showed that Lemon Balm increases GABA levels. Thus, helping them to fall asleep while at the same time improving the quality of sleep.
Another study was done (but this time on humans) shows that participants who earlier suffered from insomnia symptoms marked a 42% reduction in the symptoms after taking lemon balm for 15 days.
Passion Flower tea
The soothing and calming Passion Flower is extracted from dried flowers, leaves, and stems of Passiflora incarnata. Traditionally, it was used to alleviate anxiety and promote quality sleep.
Its traditional use is proven through a trial study. This trial shows that subjects who drank it daily for seven days enjoyed better sleep quality than those who did not. Each participant had a sleep diary and had to fill an anxiety questionnaire as the means of evaluation. Thus, Passion Flower is a recommendable tea for insomniacs.
For faster and better results, you can use Passion Flower alongside Valerian Root. The combination will match the effectiveness of Ambien, which is a commonly used insomnia medication. The impressive results of the combination become apparent through the 2013 study.
Linden Flower tea
If you need a restful night’s sleep, you might need to invest in Linden Flower tea bags. Previously, Linden Flower was and is still used to promote sleep. It is also linked to lower blood pressure, diuretic effects, reduce mild pains, and anti-inflammatory effects.
It has potent natural sedatives that help you relax. The encouraged relaxation leads to deep sleep. You can order your Linden Flower tea bags from our online tea and coffee shop here.
Other than weight loss, there is more than Green Tea has to offer. It covers several beverages and is a popular health booster that offers several benefits such as weight loss, lowering blood pressure, improving blood lipids, reducing cancer risk, and anti-inflammatory properties. That is not all.
It is a great sleep inducer. It contains theanine, an amino acid that reduces neuron excitement and stress-related hormones. Consequently, making you relax and fall asleep.
A study done in Japan shows that drinking an average of two cups of green tea during the day reduces stress and fatigue. Thus, helping to improve the condition of your sleep. (Remember that green tea can be low-caffeinated or decaffeinated. Either way, it still has caffeine, though in low quantities, and hence you should drink it before midday)
This is a must-have beverage for anyone who has insomnia. Peppermint loose leaf tea is a go-to drink when feeling anxious, nauseous, or dealing with insomnia symptoms.
A study shared by the Journal of Natural Science showed that Peppermint does alleviate all the above symptoms. The research was done on 101 pregnant women with nausea and morning sickness issues.
Other benefits include better digestion. You can drink it after a meal for improved digestion or right before bed for relaxation and better quality sleep.
You probably didn’t expect this to grace our list but drinking warm milk before bed will help you sleep better. Milk contains calcium, tryptophan, and calcium, and its warmth makes the milk soothing to drink and easy to digest. Tryptophan, an amino acid, activates melatonin and serotonin- hormones that promote better sleep.
You can also drink golden milk. Golden milk has an Indian tradition and is mixed with turmeric, ginger, and cinnamon. Turmeric is composed of curcumin which has anti-inflammatory effects and treats anxiety or depression symptoms. Anxiety and depression are conditions that can interfere with your sleep or negatively affect the quality of your sleep.
Not getting the recommended six or more hours of sleep every night can cause life-threatening health conditions such as strokes, hypertension, and heart diseases. The above recommendations could be the key to helping you sleep better, especially if you are battling insomnia.
After all, all our suggestions above have been used to aid sleep for decades and are backed by research. Remember to sip your favorite tea and get that deep sleep you have always thought impossible.